cq2: What is the relationship between physical fitness, training and movement efficiency?

Muscular Endurance

Ability of muscles to endure physical work for an extended period of time, crucial for sports involving repeated muscle contractions without rest.

Cardiorespiratory Endurance

Ability of working muscles to use oxygen efficiently, important for sustained physical activity and delaying fatigue.

Muscular Strength

Amount of force muscles can exert in a single effort, enhancing performance and reducing injury risk.

Body Composition

Percentage of fat versus lean body mass, impacting movement efficiency and specific to different sports.

Flexibility

Range of motion at joints, crucial for preventing injuries, improving posture, and enhancing balance during movement.

Power

Ability to combine strength and speed for explosive actions, essential for quick movements and agility in sports.

Speed

Capacity to perform body movements rapidly, influencing reaction times and control over body movements.

Agility

Ability to move the body quickly and precisely in different directions, crucial for quick responses in sports.

Reaction Time

Time taken to respond to a stimulus, affecting agility and efficiency in reacting to situations.

Coordination

Harmonizing sensory messages with body movements for smooth and controlled actions, vital for skillful movements in sports.

Balance

Athlete's ability to maintain body position control, minimizing energy waste and enhancing movement efficiency.

Aerobic Training

Aerobic exercise involves continuous movement fueled by oxygen from the air you breathe

• Low to moderate intensity and activity lasting more than 90 secs as oxygen becomes available to cells in order for energy to be supplied to working muscles

  • E.g. - walking, marathon running, intense swimming 

Improving aerobic fitness: 

• Engage in activities of long duration such as cross country, cycling and jogging 

• Use FITT principle: guidance in developing suitable aerobic program for our needs
  

Benefits:

• improve cardiorespiratory fitness and resistance training, burns fat (weight loss)

Anaerobic Training

Anaerobic exercise involves short bursts of high-intensity movement fueled by energy stored in your muscles.

• The intensity level is much higher and the effort period is much shorter than required in aerobic activity.

• Anaerobic is considered activity that lasts for two minutes or less and is of high intensity as muscular work occurs without oxygen being present.

Benefits:

• Overall Fitness

Immediate Physiological Responses to Training

Heart rate, stroke volume, ventilation rate, lactate level, and cardiac output, showing differences between trained and untrained athletes.

Heart Rate

the number of times a heart beats per minute

During exercise: As the intensity of exercise increases, so will heart rate

Why does this response occurs: It has to work harder to pump more oxygenated blood to the muscles which require it

What is the difference between a trained vs untrained athlete:
Trained athletes → lower resting heart rate and their hr won’t increase as much when exercising compared to an untrained athlete

Stroke Volume

amount of oxygenated blood pumped by the left ventricle in one contraction

During exercise:  increases during exercises

Why does this response occurs: increases because the body needs more oxygen which is received from the blood

What is the difference between a trained vs untrained athlete: is lower in trained athletes

Ventilation rate

the rate and depth of breathing measured in breaths per minute

During exercise: increases during exercise. Can also increase prior to exercise due to anticipation

Why does this response occurs: increases to get more oxygen into the body and remove more carbon dioxide

What is the difference between a trained vs untrained athlete:  is lower in trained athletes

Lactate Level

concentration of blood lactate

During exercise: increases during exercise as intensity increases

Why does this response occurs: accumulates during anaerobic exercise when it is being used to break down glucose and then becomes a waste product. Due to insufficient oxygen available to the muscles and cannot be removed faster than it enters

What is the difference between a trained vs untrained athlete:  build up slower in trained athletes

Cardiac output

 amount of blood the heart pumps through the circulatory system in one minute

During exercise:  increases during exercise. Muscles use about 20% of our cardiac output at rest. It increases to about 84% during exercise.

Why does this response occurs: rises due to increased heart rate and stroke volume

What is the difference between a trained vs untrained athlete:  is lower in trained athletes